Health: Top 12 diet blunders and how to avoid them

Vancouver Sun03.11.2012

Diet mistakes can influence weight. Simple diet mistakes can derail your best efforts to get back into that favorite pair of jeans. If the scale seems stuck, or your weight drops off only to bounce back up, there's a chance you could be making one of these 12 weight loss blunders.istock
/ Vancouver Sun

1. Weighing yourself every day

Weighing yourself daily is a recipe for frustration and doesn't yield useful information.istock
/ The Province

Instead, do this: It's more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose one or two a week, you'll be satisfied to see those full-pound drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.Handout
/ Handout

2. Losing track of your snacks

Maybe you count calories meticulously at every meal, but what about all those nibbles in between? There's the bag of pretzels at your desk, the little slice of cake at an office party, the taste of your son's ice cream cone.Deana Lancaster
/ NEWS photo

Instead, do this: All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you're serious about counting calories, you may want to use a notebook to keep track of each bite.Stock image
/ ThinkStock

Instead, do this: People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Nuts are a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don't.'
/ PNG file photo

4. Loading up on low-fat

Low-fat products can play an important role in your diet. Just remember that low-fat isn't the same as low-calorie and it's not a license to take second and third helpings.Lesley Chesterman
/ For Postmedia News

Instead, do this: If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you're getting is to check the nutritional label.Adrian Lam
/ timescolonist.com

Instead, do this: Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it's calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well. Stick to nonfat or low-fat dairy options.File
/ Google Image

6. Sipping too many calories

When counting calories, many of us tend to overlook what's in our drinks.Les Bazso
/ PNG

Instead, do this: This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in smoothies, fruit juices and pop can add up quickly. What's worse is that liquid calories don't curb hunger. You're not going to eat any less after a high-calorie drink.Handout
/ Handout

Instead, do this: If you let yourself get dehydrated, your metabolism drags - and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.Wayne Cuddington
/ The Ottawa Citizen

8. Taking the drive-through bait

The drive-through is convenient after a hectic day, and you can always order the salad or other healthier option. But once you're there, can you resist that milkshake or other treat?Jay LaPrete/Bloomberg News
/ NP

Instead, do this: If you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week..
/ .

10. Setting unrealistic goals

Telling yourself you'll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won't be able to do it, you may never start your diet in the first place.istock
/ The Province

Instead, do this: If you do diet and lose five pounds in a week, instead of celebrating, you may feel discouraged that you didn't reach your goal. A realistic goal is vital to successful dieting. If you're not sure what your goal should be, talk to a dietitian.'
/ PNG file photo

Instead, do this: Say no to crash diets. When you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly - and you gain weight.Calgary Herald Archive
/ .

12. Avoiding exercise

When you don't exercise, you place the entire burden of weight loss on your diet.Mission District photo
/ Times

Instead, do this: If you become more active, you can eat more of the things you like - and still lose weight. The key is finding an exercise you enjoy. If the treadmill seems tedious, try swimming, ballet, biking, or table tennis, all of which burn more calories than walking. Spend time at different activities until you find one you want to do on most days.Thinkstock
/ canada.com

Simple diet mistakes can derail your best efforts to get back into that favorite pair of jeans. If the scale seems stuck, or your weight drops off only to bounce back up, there's a chance you could be making one of these 12 weight loss blunders, from webmd.com.

Comments

We encourage all readers to share their views on our articles and blog posts. We are committed to maintaining a lively but civil forum for discussion, so we ask you to avoid personal attacks, and please keep your comments relevant and respectful. If you encounter a comment that is abusive, click the "X" in the upper right corner of the comment box to report spam or abuse. We are using Facebook commenting. Visit our FAQ page for more information.